Nutrition and your weight loss journey
With most people the word "nutrition" brings memories of long hard days crowned with the sounds of an empty stomach and abstaining from the foods we have grown to love so much. Most of the time this is due to taking a deep dive (all or nothing) approach to dieting which does nothing but bring about yo-yo dieting.
"Result? Yo-yo dieting = Yo-yo weight"
Jumping from one dietary fad to the next does nothing for you in the long run. If anything it is dangerous and makes loosing weight harder in the future. So what do I propose?
A diet that is sustainable. You see, food can be enjoyed and it should but convenience has robbed us of our ability to make healthy choices. Think of it this way, if you wanted to get the equivalent amount of sugar in one can of coke, you would need to eat 4 apples, or 4 oranges, or say 30 strawberries. Sadly, not many people drink one can a day.
The journey to a good diet starts with healthier decisions built up slowly and purposefully.
Calories, your weight and what to make of it all.
Calories, a very common word yet few understand it or are willing to accept its power to hide hours of work in the gym behind layers of unwanted body fat. So lets start with some of the most important aspects of calories when it comes to weight loss;
1lbs of body fat equals 3,500kcals
to loose weight calories in must be less than calories out; to gain weight calories in must be higher than calories out.
All this knowledge is great, but where does that leave us? It for one, opens up a whole better idea of how to manage our meals and exercise sessions around our lifestyle. We are not going to go into TDEE and BMR but be rest assured those are important to and can be calculated easily with the help of a few online calculators. What we are going to get into is understanding that although calories are understood, learning to use this knowledge to help avoid that dreaded yo-yo dieting phenomenon is essential to living a better quality of life.
Cutting too many carbs is a recipe for failure, because it starves your body the necessary fuel it needs to operate and sends your body into a slow metabolic state in order to conserve energy. This causes loosing weight to become harder and can send you into a deeper spiral of calorie deficiency further encouraging diet hopping and eventually you giving up.
So what can i do?
To help we are going to give you a few steps to help you get to your goals (calorie wise):
Figure out your BMR - This is the amount of calories your body burns by just being alive and doing absolutely nothing.
Calculate your TDEE - A bit harder to do but easy to exaggerate, ideally we recommend using a fitness tracker for this (doesn't have to be fancy, even a cheap one is fine). If you don't want one use an online calculator but whatever you think your intensity level is choose a step lower and be modest.
Choose a healthy range for weight loss. Loose too much too quick and you are not going to be eating enough, add too much too quickly and you would be adding a lot of body fat. You want to aim for at most 2lbs a week when using this calculators, if you want to loose more, do that with being active rather than diet.
Figure out your macros (Proteins, carbohydrates and fats). Good rule would be 35% protein, 45% carbs and 20% fats.
Get some multivitamins supplements.
Hire a trainer to teach you proper form and push you in the gym or buy a program online (However be careful with this as you might not be doing the exercises properly)